These might include chins dips standing press dumbbell curls hand grippers

These might include chins dips standing press

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gas in the tank, or have a few pet lifts that you like to have fun with, you can add them in as secondary lifts. These might include: chins, dips, standing press, dumbbell curls, hand grippers, dumbbell incline/decline bench press, leg press, split squats, various forms of pushups, etc. I like to have my secondary exercise relate to my main exercise on a particular day, so, for example I might recom- mend doing leg press and split squats on “squat” day. You can rotate your secondary exercises every few weeks like you do the Assistance Exercises, mix and match as needed, or even not include them at all some days depending on how you feel— again, how you fit these secondary exercises in (or whether you do at all) is entirely up to you.
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Iron Sport Gym ◆ 505 S. Chester Pike ◆ Glenolden, Pennsylvania ◆ 19036 phone: 610-237-3840 ◆ email: [email protected] 12 Iron Sport GYM - 16 Week Power Program The Power Program in Action Now that you have seen the basic Power Program template, here is an example of what it will look like with actual poundages as written in the training log of someone going through it. Let’s assume that we have a lifter with a 300 lb. bench press, a 400 lb. squat and a 500 lb. deadlift. Week 1 Monday: Squat: 312 lbs. 5 x 5 Wednesday: Bench Press: 234 lbs. 5 x 5 Friday: Deadlift: 390 lbs. 5 x 5 Week 4 Monday: Squat: 320 lbs. 5 x 5 Wednesday: Bench Press: 240 lbs. 5 x 5 Friday: Deadlift: 400 lbs. 5 x 5 Week 2 Monday: Squat: 348 lbs. 3 x 3 Wednesday: Bench Press: 261 lbs. 3 x 3 Friday: Deadlift: 435 lbs. 3 x 3 Week 3 Monday: Squat: 348 lbs. 10 singles Wednesday: Bench Press: 261 lbs. x 10 singles Friday: Deadlift: 435 lbs. 10 singles Week 5 Monday: Squat: 360 lbs. 3 x 3 Wednesday: Bench Press: 270 lbs. 3 x 3 Friday: Deadlift: 450 lbs. 3 x 3 Week 6 Monday: Squat: 368 lbs. x 10 singles Wednesday: Bench Press: 276 lbs. x 10 singles Friday: Deadlift: 460 lbs. x 10 singles
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Iron Sport Gym ◆ 505 S. Chester Pike ◆ Glenolden, Pennsylvania ◆ 19036 phone: 610-237-3840 ◆ email: [email protected] 13 Iron Sport GYM - 16 Week Power Program Week 7 Monday: Squat: 328 lbs. 5 x 5 Wednesday: Bench Press: 246 lbs. 5 x 5 Friday: Deadlift: 410 lbs. 5 x 5 Week 8 Monday: Squat: 368 lbs. 3 x 3 Wednesday: Bench Press: 276 lbs. 3 x 3 Friday: Deadlift: 4 50 lbs. 3 x 3 Week 9 Monday: Squat: 380 lbs. x 10 singles Wednesday: Bench Press: 285 lbs. x 10 singles Friday: Deadlift: 476 lbs. x 10 singles Week 10 - Deload Week Monday: Squat: 280 lbs. 3 x 5 Wednesday: Bench Press: 210 lbs. 3 x 5 Friday: Deadlift: 350 lbs. 3 x 5 Week 11 Monday: Squat: 340 lbs. 5 x 5 Wednesday: Bench Press: 255 lbs. 5 x 5 Friday: Deadlift: 425 lbs. 5 x 5 Week 12 Monday: Squat: 380 lbs. 3 x 3 Wednesday: Bench Press: 285 lbs. 3 x 3 Friday: Deadlift: 475 lbs. 3 x 3 Week 13 Monday: Squat: 348 lbs. 5 x 5 Wednesday: Bench Press: 261 lbs. 5 x 5 Friday: Deadlift: 435 lbs. 5 x 5 Week 14 Monday: Squat: 392 lbs. x 5 singles Wednesday: Bench Press: 294 lbs. x 5 singles Friday: Deadlift: 490 lbs. x 5 singles
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Iron Sport Gym ◆ 505 S. Chester Pike ◆ Glenolden, Pennsylvania ◆ 19036 phone: 610-237-3840 ◆ email: [email protected] 14 Iron Sport GYM - 16 Week Power Program Week 15 - Taper Monday: Squat: 340 lbs. x 3 x 1 set Wednesday: Bench Press: 255 lbs. x 3 x 1 set Friday: Deadlift: 425 lbs. x 3 x 1 set Week 16 - Test Monday: Squat: 1 x 390 1 x 395 1 x 400 1 x 410 1 x 415 1 x 420
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  • Spring '19
  • Cannavale
  • powerlifting, Weight training exercises, Iron Sport Gym

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